Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Standing Reverse Grip Cable Curl Instructions

  1. The reverse grip cable curl hits the forearms and the biceps.
  2. Set up for the exercise by attaching a straight or EZ bar to the lower pulley cable and selecting the weight you want to use on the stack.
  3. Grasp the bar using a reverse (or overhand) grip with your hands no wider than shoulder-width apart.
  4. Stand up straight with your elbows tucked in at your sides.
  5. Take up any slack in the cable so the stack is raised. This is the starting position for the exercise.
  6. To execute, keep your elbows in at your sides and slowly curl the bar up as far as possible.
  7. Pause, and then slowly lower the bar back to the starting position.
  8. Repeat for desired reps.

Standing Reverse Grip Cable Curl Tips

  • Always use rep timing that allows you to control the weight.
  • Keep your body fixed throughout the set. Don't lean back as you curl up the bar.
  • Keep your wrists straight.